The only movements you should care about for muscle growth + simple programming advice

[stephenwatt]

2x - Upper Lower, Anterior Posterior, Torso Limbs. Start with 2 sets here, max 3 sets.
3x/3.5x - FBRFBRFBRR, Full Body EOD. Start with 1 set here, max 2 sets.


Priorities go first

Chest:
Flat Pressing - Machine flat press, Barbell Bench. Whatever you want.
LTH Fly - Low to high fly to bias the upper chest, best done unilaterally with cables. Inclinebenchcels cope, arm path dictates clavicular pec involvement

Tricep
JM Press or Overhead Cable Extension - biases the lateral and medial head
Unilateral Cable Extension - keep your arm fixed and down by side, EXTEND your ELBOW, itll move in a sort of curve. Dont just push down. Biases the long head

Shoulders (Anterior and lateral)
Frontal Plane Shoulder Press - Biases the lateral and anterior delt, any "shoulder press" with a tucked arm path will bias more of the clavicular pec so dont even bother
Cable/Machine Lateral Raise - Dont shrug up at the top of the movement, you only need to go to 90 degrees. Biases lateral head of delt (aka side delt)

Rear Delt
Rear delt fly - any machine will work but honestly just skip these and focus on sagittal pulls (read below)

Lats
Sagittal plane pulldown - Upper fibers of the lat are biased, with heavy contribution from the rear delts too. Neutral grip pullups/downs. single arm neutral grip rows
Frontal plane pulldown - Lower fibers of the lat are biased. Straight bar lat pulldowns, converging lat pulldowns, pullups, weighted pullups (goated)
Yes, you can bias different regions of the lats. No, you dont have to do both; the whole lat will still be worked just fine in these.

Traps/Upperback
Transverse Plane Row - all you need, will stimulate rear delts too. Keep elbows flared anywhere between 45 and 90 degrees, full scapular retraction. "Kelso shrugs" once you reach failure if you want more trap stimulus

Biceps
You cannot bias heads of the bicep. Just pick 2 curls and progress them. I do cable curls with my arms stretched behind my body, and dumbbell preacher curls. Can do a hammer curl too if you want some forearms

Use machines over free weights if you can, stability is essential. Use straps for your pulls.

2 sets is all you need. If youre nutrientmaxxing and are recovering and progressing fine, add another set for your priorities and see how it impacts them. If you feel as if you cannot progress a movement, remove a set.

Progressive overload - Go up in weights and reps. Doesnt have to be both each time you lift. Always strive for one more rep. and when you top out your rep range, increase the load by 2.5kg/5lbs.

Training to failure causes growth. If you really are plateauing, train with 1 rep in reserve. No, 2RIR does not cause the same amount of growth, get off of tiktok.

Speaking of tiktok, sadly its where alot of creators you can learn off of are posting. im sure some of you might recognise the "hypertrophypill" and sure, theres good advice within that side of the algorithm but alot of it is a cesspool of regurgitation. If youre gonna follow anyone, follow coach mundy, dxklan, tnf. they demonstrate alot of the movements ive described and teach general principles that are good to follow if you havent figured them out already.
I only speak on that because i used to pay for coaching with Coach Mundy and can vouch for his knowledge and true application of biomechanics and physiology, taught me alot since i dont really use those platforms.

Legs is simple, 2 sets
Squatting movement
Leg Extension
Seated/Prone Leg Curl
Hip Hinge
Optional, adduction and abduction work, calf raises

@Andremln sorry if its not super detailed im not caring much about going super in depth

any actual questions message me i might reply

 

[Copercel]

FREQUENCY IS KING

2x - Upper Lower, Anterior Posterior, Torso Limbs
3x/3.5x - FBRFBRFBRR, Full Body EOD

2 sets max per movement
Priorities go first

Chest:
Flat Pressing - Machine flat press, Barbell Bench. Whatever you want.
LTH Fly - Low to high fly to bias the upper chest, best done unilaterally with cables. Inclinebenchcels cope, arm path dictates clavicular pec involvement

Tricep
JM Press or Overhead Cable Extension - biases the lateral and medial head
Unilateral Cable Extension - keep your arm fixed and down by side, EXTEND your ELBOW, itll move in a sort of curve. Dont just push down. Biases the long head

Shoulders (Anterior and lateral)
Frontal Plane Shoulder Press - Biases the lateral and anterior delt, any "shoulder press" with a tucked arm path will bias more of the clavicular pec so dont even bother
Cable/Machine Lateral Raise - Dont shrug up at the top of the movement, you only need to go to 90 degrees. Biases lateral head of delt (aka side delt)

Rear Delt
Rear delt fly - any machine will work but honestly just skip these and focus on sagittal pulls (read below)

Lats
Sagittal plane pulldown - Upper fibers of the lat are biased, with heavy contribution from the rear delts too. Neutral grip pullups/downs. single arm neutral grip rows
Frontal plane pulldown - Lower fibers of the lat are biased. Straight bar lat pulldowns, converging lat pulldowns, pullups, weighted pullups (goated)
Yes, you can bias different regions of the lats. No, you dont have to do both; the whole lat will still be worked just fine in these.

Traps/Upperback
Transverse Plane Row - all you need, will stimulate rear delts too. Keep elbows flared anywhere between 45 and 90 degrees, full scapular retraction. "Kelso shrugs" once you reach failure if you want more trap stimulus

Biceps
You cannot bias heads of the bicep. Just pick 2 curls and progress them. I do cable curls with my arms stretched behind my body, and dumbbell preacher curls. Can do a hammer curl too if you want some forearms

Use machines over free weights if you can, stability is essential. Use straps for your pulls.

2 sets is all you need. If youre nutrientmaxxing and are recovering and progressing fine, add another set for your priorities and see how it impacts them. If you feel as if you cannot progress a movement, remove a set.

Progressive overload - Go up in weights and reps. Doesnt have to be both each time you lift. Always strive for one more rep. and when you top out your rep range, increase the load by 2.5kg/5lbs.

Training to failure causes growth. If you really are plateauing, train with 1 rep in reserve. No, 2RIR does not cause the same amount of growth, get off of tiktok.

Speaking of tiktok, sadly its where alot of creators you can learn off of are posting. im sure some of you might recognise the "hypertrophypill" and sure, theres good advice within that side of the algorithm but alot of it is a cesspool of regurgitation. If youre gonna follow anyone, follow coach mundy, dxklan, tnf. they demonstrate alot of the movements ive described and teach general principles that are good to follow if you havent figured them out already.
I only speak on that because i used to pay for coaching with Coach Mundy and can vouch for his knowledge and true application of biomechanics and physiology, taught me alot since i dont really use those platforms.

Legs is simple, 2 sets
Squatting movement
Leg Extension
Seated/Prone Leg Curl
Hip Hinge
Optional, adduction and abduction work, calf raises

Nothing of this shit will make your muscles grow better than they already do.

 

[vincentzygo]

push ups situps squats bro keep it simple

 

[stephenwatt]

Nothing of this shit will make your muscles grow better than they already do.

keep doing what works for you if it works for you then, this is for the people that have a dedicated chest day with 30 sets and wonder why they arent growing